• Pain on the outside of the hip that may spread down the outer thigh
• Sharp or intense pain at first, which can turn into a dull ache
• Pain that gets worse when lying on the injured side
• Difficulty walking, sometimes with a limp
• Stiffness in the hip joint
• A catching or clicking sensation when moving the hip

• A sharp, intense pain on the outside of the hip, especially when first standing after sitting
• A deep ache that lingers on the side of the hip and thigh
• Tenderness when pressing on the bony part of the outer hip

• Overuse or stress on the hip from training or standing for long periods
• A sudden increase in your activity level or training intensity
• Running on hard or uneven surfaces
• Muscle imbalances that put extra stress on the hip area
• Poor foot posture, like flat feet, or wearing worn-out shoes

• Do you feel pain on the outside of your hip when getting out of a chair or bed?
• Does it hurt to lie on that side, or even on the opposite side?
• Is it painful to stand on one leg?

Educational only — not a medical diagnosis.

1. 1Use relative rest by cutting back on activities that cause pain, like running or jumping
2. 2Apply an ice pack to the outer hip for about 20 minutes, three times a day
3. 3Wear supportive, well-cushioned shoes with good lacing
4. 4Ask a coach or physical therapist about exercises to strengthen your hips and core

• Hip pain caused by a serious fall or injury
• You are unable to move your hip or put any weight on your leg
• Your leg looks deformed, badly bruised, or is bleeding
• Pain that goes down your entire leg

• Once the pain calms down, work on strengthening and stretching the hip and core muscles
• Avoid increasing your workout distance, intensity, and time all at once
• Warm up and stretch properly before practices and games, then cool down afterward
• Gradually return to high-impact sports as your pain allows